WHAT IS EGUSI SOUP?
Egusi soup is a very popular Nigerian soup made with egusi (melon seeds), leafy green vegetables, meat, palm oil, and seasonings.
Nigerians grind the egusi seeds before cooking them. Some tribes fry the egusi in palm oil, others boil the egusi in the soup’s broth. This recipe uses the boil method as learned from my Igbo mom.
For the vegetables, you can use a variety of different leafy greens, including ugu (fluted pumpkin leaves), bitter leaf, water leaf, callaloo, spinach, or kale. Each green provides an unique taste to the soup.
I prefer a combination of dried ugu (fluted pumpkin leaves) for its unique, traditional taste and kale for brightness. You can find most traditional greens in African grocery stores, but in dried form.
Like most Nigerian soups, the soup typically is cooked with an assortment of meat: beef, goat, dry fish, tripe, etc. I like to stick to 1-2 proteins when cooking. I used skinless and boneless chicken thighs for this recipe. Feel free to use whatever protein you enjoy.
HOW TO MAKE EGUSI HEALTHIER (Lighter in fat and calories)
Egusi is a seed. Similar to other nuts and seeds, egusi is energy dense–meaning, it is high in fat and calories. 100 grams of egusi contains 593 calories and about 48 grams of fat. But don’t be alarmed. It’s important to mention that nuts and seeds contain mostly unsaturated fat, “good” fat associated with protecting against many different diseases, such as heart disease. Egusi is also low in carbs, a rich plant protein source, and a great source of several important nutrients, including zinc, phosphorous, and iron.
When I started my wellness journey in 2010, I cut almost all Nigerian food from my diet because I didn’t believe it was healthy. I was wrong (and miserable–I missed eating the foods I grew up eating). Much of this misconception was rooted in Western diet culture which lacked cultural competency and nutritional information for ethnic foods. The issue wasn’t Nigerian food. It was my portion size and learning healthier cooking methods (e.g., frying vs. boiling).
THE BOTTOM LINE:
Similar to dishes made with almonds and peanuts, egusi soup can be part of a healthy balanced diet when eaten in moderation. It’s important to exercise portion control and healthier cooking methods.
In the spirit of being health conscious:
- Boil the egusi in the soup broth instead of frying it in cups of palm oil. This small change saves a few hundred calories.
- Choose leaner cuts of protein. I removed the skin and trimmed the fat on the chicken thighs.
- Limit the amount of cooking oil. Palm oil has unique, nutty flavor. Use a tablespoon to flavor the dish if you want. Rely on peppers to provide the soup’s rich red color.
- Lastly, generously add several cups of greens to bulk the recipe.
1. MAKE THE PEPPER SAUCE: In a blender, combine the guajillo chili pepper, onion, red bell pepper, and habanero with 1 cup of water and process until smooth. Set the blender pepper sauce aside. 2. MAKE THE EGUSI PASTE: In a medium bowl, combine the ground egusi with a little water, about 1/4 to 1/3 cup. Mix the ingredients with a spatula until a thick paste forms. Using the spatula or your hands, create small tablespoon-sized balls of the egusi paste. Set aside. 3. MAKE THE SOUP: In a large Dutch oven, heat the olive oil over medium-high. Once it's hot, add the chicken and cook until browned, about 5 minutes. Remove the chicken from the pot. 4. In the same pot, pour the blended pepper sauce. Add ugu/ dried leafy greens and 2 cups of water (or stock). Bring to a boil over medium-high heat. 5. Gently drop egusi balls in pot. If the egusi balls are not covered in liquid, add more water. Cover and cook for about 15 minutes. 6. Season with crayfish, chicken bouillon, tomato bouillon, and kosher salt. Add cooked protein (chicken) back to pot. Stir. Using a wooden cooking spoon, break the egusi balls into small lumps. 7. Fold in fresh leafy greens (e.g., kale). If desired, add a tablespoon of palm oil to finish and stir to combine. Cover the pot and cook for 1-2 minutes, then remove from heat. To serve, divide the soup among four bowls and enjoy with fufu, rice, or on its own. Calories can stack up quickly when adding other high-fat, high calorie ingredients like cups of palm oil and fatty protein. If you’re watching your weight, consider limiting the amount of egusi and palm oil used. Load up on leafy greens vegetables for added fiber and lean protein to keep you fuller and further optimize the soup’s nutritional value. Ingredients
Instructions
Notes
MAKE IT A MEAL:
Nigerian typically eat the soup with garri (a dough made from dried cassava), pounded yam (dough made from boiled yams), or fufu. I love it with rice.
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